A balancing act
Erika Doolan, Nutritional Therapist at Nutrition Ireland, shares some advice for students on how to be savvy in the kitchen
Erika Doolan, Nutritional Therapist at Nutrition Ireland, shares some advice for students on how to be savvy in the kitchen
According to research* carried out by safefood on the state of the nation’s food and cooking skills, men and young adults have lower levels of confidence and use less food and cooking skills like planning, cooking in batches or using up leftovers. The study also found that those with lower food and cooking skills had less healthy diets and tend to go for the ‘meal-in-the-hand’ approach. However, eating ready-made or takeaway meals can be more expensive and less nutritious than meals made from scratch. With busy college schedules, it can be easy to form unhealthy habits when it comes to what we eat. You don’t need to be a pro in the kitchen, all it takes are some simple, healthy changes.
When you feel unmotivated to cook…
Erika Doolan (www.erikadoolan.com) advises preparing meals in batches any time you make dishes, and freezing for later use.
“It doesn’t take much more time to cook larger quantities of food than it does to cook smaller amounts of food for just one meal. Purposely plan to have leftovers that you can reheat.”
This saves time and makes it easier to have quick nutritious meals at hand. Grill several pieces of meat or fish at a time, bake several sweet potatoes at a time, or cook up a large pot of brown rice.
“Preparing some homemade meals and freezing them in individual portions can be a lifesaver. It will help discourage you from eating badly, especially the next day after a night out.”
To prepare and eat nutritious meals, Erika says you need to have the necessary kitchen utensils, including a set of pots, non-stick frying pans, a food scale, a set of kitchen knives, blender, steamer, electric kettle, quality spatulas and other cooking utensils like tongs and ladle spoons.
“For packing and storing your food in the fridge or freezer, get food storage containers or lunch boxes.”
Stock up on the staples
Cooking healthy meals and choosing smart snacks is easy when your cupboard is stocked with the staples, says Erika. Here are some of her top choices:
Garlic – “A great all-round immune booster and flavour enhancer. Chop or crush before you start to prepare the meal and leave aside until the rest of the ingredients are prepared. Add in during the last few minutes of cooking. This allows time for the beneficial properties to develop.”
Ginger – “The benefits are aplenty: Immune boosting, anti-inflammatory, circulation boosting, good for digestion and great in stir-fries!”
Tins of tomatoes – “Handy for making quick sauces, adding to curries and soups.”
Noodles – “Get healthy varieties in your health food store such as whole wheat, rice, soba, buckwheat. They are easy to cook, just season with sesame oil and wheat-free soya sauce.”
Sesame oil – “This oil has been shown to reduce LDL (bad cholesterol) and triglycerides, while at the same time increase HDL (protective cholesterol).”
Extra Virgin olive oil – “Always use Extra Virgin, as it’s best on salads. If cooking with it, keep the temperature low and add a little water.” Lemon/Lime – “The rind, juice and pulp can be added to foods to enhance flavour.” Frozen vegetables – “Spinach, peas, sweet corn and mixed veg are good as a stand by and ready in five minutes.” Frozen berries – “Blueberries and mixed winter berries are perfect for smoothies, breakfasts and desserts.”
Chickpeas/kidney beans/lentils – “These are a good source of vegetarian protein and can easily replace meat in any meal.”
Nuts and seeds – “For example, sunflower, pumpkin, or flax seeds. A great source of good fats and protein, they can be added to muesli and porridge or to salads. Or, combine with a handful with fruit for a healthy balanced snack.”
Herbal teas – “Choose from rooibos, peppermint, nettle, camomile, green (contains caffeine) or liquorice.”
Grains – “Buy the whole food variety, for example brown rice or pasta.”
Avoiding temptation
To try to avoid eating convenience foods and takeaways which may be high in fat and low in nutrients, Erika says there are alternative options that are just as tasty.
“Many salad bars and smaller companies, including O’Brien’s sandwich bar, Chopped, Sprout, Cocu, Cornucopia and Saba To Go, provide healthy meals-to-go, without compromising on flavour. I’ve recently launched two delicious, nutritious ‘Superbowl’ salads with Rachel Allen and the O’Brien’s sandwich bar group – one is Mexicano and the other is Mediterranean.
“Also, try to avoid using a microwave. Using a steamer is the best way to cook and it’s so easy!”
To help with cravings for unhealthy foods after a night out, Erika advises “eating more frequently and having smaller portions to stabilise blood sugars”. She continues, “Porridge oats are a calming food and will keep you fuller for longer. Eggs are a wise choice after a night out, because they are packed with choline and chromium, which will help ward off sugar cravings and energise you. Eat lots of magnesium-rich foods such as nuts, seeds and green vegetables to help relax your body and mind.” And, importantly, “Keep hydrated by drinking up to two litres per day. Herbal teas can be comforting after a night out. Peppermint and fennel teas will help your digestion and chamomile tea will help relax your body.”
*Research led by Queen’s University Belfast in partnership with Ulster University, St Angela’s College Sligo, City of London University and the University of Surrey.